Finished 5x5 Advanced Now What?

[Elementality]

Based on the downloaded 5x5 Excel Sheet:

I have finished the 4 weeks loading/volume phase.

I am now coming towards the end of the 5 week De loading and Intensification Phase.

This has been working out super good for me, and I want to continue this.

Now where do I go from here?

 

[SouthernLord]

Run it again but based on your new numbers?

 

[lockdownd7]

Where do you go? You finish the program, of course! You realize there's another 3-4 weeks, right? As far as after the program finishes up, you'd probably want to move to a higher rep type plan for a few weeks. You should have gained quite a bit of strength on that 5x5 and could benefit from some higher reps. Also, not trying to criticize, but if you're at the point where you're doing the advanced 5x5, you should have a pretty solid training history at this point and begin to understand what you need.

 

[Elementality]

Lol nope, I don't know where to go...I have always been athletic from sports and surfing. I just started lifting seriously like 1.5 years ago and have worked my way up to the 5x5 advanced, started at 5x5 beginning. I have been "going to the gym" on and off for like 9 years, but I never knew what I was doing until recently so I only count 1.5 as serious, focused training.

9 years of gym familiarity, sports, surfing and stuff I'm obviously in shape and have more strength/endurance than the average joe, thats why i can do advanced.

When you say higher rep range are you talking about focusing on the same core lifts but higher reps less weight? So pretty much just finding my new PRs and starting over?

 

[lockdownd7]

Lol nope, I don't know where to go...I have always been athletic from sports and surfing. I just started lifting seriously like 1.5 years ago and have worked my way up to the 5x5 advanced, started at 5x5 beginning. I have been "going to the gym" on and off for like 9 years, but I never knew what I was doing until recently so I only count 1.5 as serious, focused training.

9 years of gym familiarity, sports, surfing and stuff I'm obviously in shape and have more strength/endurance than the average joe, thats why i can do advanced.

When you say higher rep range are you talking about focusing on the same core lifts but higher reps less weight? So pretty much just finding my new PRs and starting over?

Well, with only 1.5 years experience, you probably could have progressed just fine on the regular 5x5 for a while yet. Generally it's better to stay with the less complicated plan as long as you can because you'll see faster gains, but that's beside the point now. And you made gains, so no harm, no foul. But I always look at beginner vs. advanced in terms of training history. In other words....even if someone comes in with "advanced" numbers, that doesn't mean they should start with an advanced program.

In the long term, you'll want to definitely use the same core lifts, but as you're coming off the 5x5, it'd be a good time to change the exercises around. You might do something like 3x8 a couple days a week on some lifts designed to address weak points. Then after about a month on that, you could switch to something like the Texas Method.

 

[skyflyer231]

Ummm pretty simple answer I think. Reset the weights and do it again.

If it's not broke don't fix it.

Look for a change when you are really having trouble improving.

 

[DaveTSI]

Based on the downloaded 5x5 Excel Sheet:

I have finished the 4 weeks loading/volume phase.

I am now coming towards the end of the 5 week De loading and Intensification Phase.

This has been working out super good for me, and I want to continue this.

Now where do I go from here?

take a month or so and lift light, recover and give your body a break. Then go aheadand run the program again with your new numbers. I would not jump right back into it

 

[Elementality]

But dont you lift light anyway at the start of the 5x5?

What could you reccommend to me as a template for lifting light as you say for month.

I know you can't give me a magicial answer but maybe some ideas?

I realllly dont wanna lose any str, cant I lose it in a month if I dont hit near my max ?

 

[DaveTSI]

But dont you lift light anyway at the start of the 5x5?

What could you reccommend to me as a template for lifting light as you say for month.

I know you can't give me a magicial answer but maybe some ideas?

I realllly dont wanna lose any str, cant I lose it in a month if I dont hit near my max ?

You wont lose strength, though your maxes may feel alot heavier as your CNS is not used to the heavy weights anymore. That will come back quickly though once you start hitting it hard again. You can jump right back into it if you want, i know i would have no chance of making it through twice in a row. I wouldnt do it, i believe in giving the body ample rest and recovery time.

 

[Elementality]

So what does your routine look like inbetween 5x5 cycles?

 

[skyflyer231]

If it were me I'd go light for a week only, and then start with the new numbers.